Here’s what I would like to achieve this year:
| Date | Milestone | Weight goal | Weekly Weight Loss | Running goal | Check |
|---|---|---|---|---|---|
| Jan 1 | Beginning of program | 132 kg / 290 lbs | N/A | Run 30 km (20 mi) per week | |
| Apr 1 | April’s Fool day (eer… rather like beginning of summer running season) | 120 kg / 265 lbs | 1kg / 2.2 lbs | 40k / week, run a 10k under 60 min | |
| Aug 29 | 40th B-day (beginning of race season) | 105 kg / 230 lbs | 0.7kg / 1.6 lbs | 40k / week, being able to run a half M | |
| Dec 31 | End of calendar year | 94 kg / 207lbs | 0.56kg / 1.2 lbs | Finish the year above 1600km or about 1000 mi – and without injuries |
Running
As far as running, I’ll be spending most of my time on the treadmill until the middle of spring. This is to protect my wheels until I get enough mileage and lose enough weight (I had stress fractures / shin splints in 2008 from running too much on asphalt). The plan is to run 3 to 5 times a week 8 to 12k each time, as my time allows. Hopefully this will do some good to my cardiac system as well. If I ever go to races, I have to get my HR below 160 at race speeds.
Speed, Distance
Since I’m not cut out for running (but still loving it), I don’t expect too much improvement in terms of speed. Right now I am at about 6:30 / km or 10:30 / mi for a 10k run. If I can, I want to get close to 5:30 / km or under 9:00 / mi. As for distance, my mid-term goal is to be able to run about 20-25k (12-15 mi) without dying. Let’s not talk about marathons yet 
Cross-training
Not really cross-training, but I do a 25-30 min resistance session each time I go to the gym. Mostly upper body and abs, as my legs get enough torture form the treadmill. I thinks I need to have some system doing this, right now it’s just improvising.
As soon as weather permits, I plan to hit the road with my bike, too.
Diet
I am implementing some simple changes for the weight-loss phase in my diet. So far it works. Here are the basics:
- No drugs, artificial protein and other fancy stuff
- Avoid bread if possible. I eat rice puffs instead. Good thing I like it
- Eat a lot of protein. Unfortunately I can’t stand eggs, so it has to be lean meat, some diary products like cottage cheese, etc.
- Have plenty of fruits and veggies, of course
- Go for the smaller portion / lighter choice every time
- Drink lots of green tea and water
- Try not to eat past 6pm
- Have at least 5 meals a day
- Cur back on coffe and sodas (they dehydrate and add empty calories)
- Since I exercise a fair amount, I have some CH as soon as I feel short of energy (never allow being too hungry, as it eats away muscles).
Tools and Stuff
To help with tracking the progress, I’m using to following tools:
- This blog, of course
- A GPS watch with HR monitor (Garmin ForeRunner 305)
- Membership to a fitness club
- A couple of pairs of good Asics running shoes and the rest of the gear
- Software to track things (SportTracks, some spreadsheets and an online running log).
- Oh yes, a tape measure and a scale that measures body fat as well (I know it’s mostly a gimmick)